Marsha Herrin's food traffic light or Traffic rules when working with disordered eating (30.04.2024)

Many challenges of today can trigger eating disorders. War, uncertainty about the future, and worry about loved ones become sources of stress for many, leading to either "stress eating" or, conversely, strict dietary restrictions. Systematic overeating, as a search for temporary satisfaction and comfort, or restricting food as a means of exerting some control over life, develops into a dangerous problem. This issue is addressed by a legend of American dietetics, Marcia Herrin, in her eating plan- the "Rule of Three." Why is it really important to follow these rules, and how do they work?

In terms of human survival, the Rule of Three is interpreted as the ability to survive without food for three weeks, without water for three days, without shelter for three hours, and without oxygen for three minutes. These numbers illustrate extreme situations and potential danger. Awareness in this case is the key to safe living and serves as a guide in threatening circumstances.

Risks and breakdowns can also occur when patients with eating disorders transition from restrictive dietary behaviors. That's why, when starting work with them, most specialists begin with the "Rule of Three" eating plan by Marcia Herrin. Herrin, the founder of the Prevention, Education, and Treatment Program for Eating Disorders at Dartmouth College, believes that people gain weight not from consuming certain foods but from systematic overeating.

Herrin's plan is based on three meals a day with snacks and mandatory consumption of "fun food" twice after meals. As "fun food," Herrin recommends a portion of any food that may not be considered healthy in the traditional sense but brings joy, with a caloric value of around 300 calories. For example, ice cream, chips, baked goods, soda, etc.

The methodology of the American dietitian is an effective axiom for transitioning from a diet mentality to healthy eating. However, many clients perceive the "Rule of Three" as a new diet. They protest and ask, "Another diet? Having just given up the latest diet, people don't understand why they need new rules again." Client fatigue with these rules and protests are understandable.

But in reality, this method ensures safety from breakdowns and acts as a bridge to healthy eating and a comfortable life. It gradually reduces anxiety around food, aided by fun food. Its inclusion helps prevent relapses because it lifts the taboo: your favorite food is allowed. Eating "fun food" serves as a prevention against both occasional and systematic overeating. Moreover, a balanced diet according to Herrin's plan reduces cravings for sweets, fatty, and starchy foods, which cease to be something unavailable and, therefore, most desirable, as they are included in the daily diet.

This is why the aforementioned rules work like traffic lights for the safety of patients with eating disorders. The danger of food chaos, self-blame, and returning to restrictive diets-where the Victim and the Rescuer quickly switch roles-disappears. Such "swings" are dangerous for the body both physically and psychologically. It's akin to a protest, running a red light.

Of course, you can cross a quiet rural road any way you want. However, the wider the highway, the more relevant the traffic rules become. Following them is our safety! Similarly, the highway of healthy living should start with an eating plan, adhering to effective safety rules. This is the foundation of Marcia Herrin's effective work.

The materials on the website are protected by copyright. Copying and using the content is only permitted with proper citation of the source. © Maryna Fatieieva, 2024.